View Full Version : Squats as important as deadlifts/power cleans and plyos for sprinters?

03-25-2012, 05:35 PM
Are squats really important for sprinters/athletes in general as much as deadlifts and power cleans? Everyone knows it's the posterior chain that matters most for speed. And most athletes have underdeveloped hamstrings compared to their quads. So are squats nearly as important? I'm still going to do them. But i was wondering if i should devote more workouts towards plyos and cleans?

03-25-2012, 05:52 PM
Your glutes, hamstrings, and hips are also worked in a deep squat, I believe. Each component has its place in a routine. Definitely do all 3: squat, deadlift, and clean. If for nothing else, at least do it to prevent muscular imbalances which could lead to injury. But yes, you're correct that sprinting is more to do with posterior chain power.

03-25-2012, 06:14 PM
Although squats are quad dominant, it doesn't mean they're quad independent. There's a reason squats are normally called a leg exercise rather than a quad exercise. I will not say whats best for runners but there must be a reason why runners at college or olympic levels are doing such high weight squats. My college weight training room has a leader board (hasnt been updated in 6 years) that has a 100m sprinter at a 525 lb squat. Id imagine he had a beasty ass deadlift and clean too. Id imagine an equal amount of time devoted to the front and back would be best for the biggest results.

03-26-2012, 09:42 AM
sprinters in season its mostly single leg work and half squats since 90% of their time is spent on the track. recovery time is important so as to avoid injury and improve performance.

off-season is a different story. usually squatting someway and oly lifts up to 3-4 x's a week with deep range. lot of posterior work as well. but remember during those times they are not on the track much either.

03-26-2012, 02:08 PM
Every program trains a little different. Squat is the most important lift in our program, followed by power clean.

03-26-2012, 08:54 PM
Yes extremely imp. I wish I focused more on squats during my track seasons. Helps your legs in many diff. ways